Technique and Training
by Gerrit Badenhorst
Lots of guys think about a deadlift as a raw power, brute force event, with one aim and that's to pull the heaviest weight from the floor. Yes!...but they forget to train their technique. Being a weightlifter before helped me a lot with my deadlifting technique. In powerlifting, a deadlift puts lots of pressure on opponents, because that is the last lift of the three lifts (squat, bench, and deadlift). In strongman competitions this exercise illustrates real power. You may be able to pull a truck three seconds faster, but if I deadlift huge weight, you know there's a difference.
Lots of guys don't like to train their deads because it's 'hard work' and takes a lot of energy.
You need discipline.
Deadlift Training Routine for Powerlifting
During my powerlifting days and even now training for strongman, I train deadlift only once a week. The reason is that your body needs more rest after a good workout. I try to bring in rack work and stiff leg deads. Sometime cleans also help me to be more explosive.
I plan my peak the last eight weeks before a competition. I plan my program back from the minimum weights that I want to do at the competition. My peak week is the 3rd to last week. You must work hard during the year so that when you start your peak, you've got a good foundation.
week 2. 330 kg x 3 reps x 4 sets
week 3. 340 kg x 3 reps x 4 sets
week 4. 350 kg x 2 reps x 3 sets
week 5. 360 kg x 1
week 6. Peak week. 380 kg x 1 rep
week 7. < Rest week.
week 8. Light week. 200 kg x 3 reps + stretching
Note: The above article was originally posted on the (now defunct) World Power and Strength site.